Blackbird CrossFit – CrossFit
Benchmark Workout
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
*Ignore the part on wodify above that says “3 Rounds”, that is just how it is set to record scores meaning at the end of 6 rounds you will record 3 Rounds but that really means 3 scores. 1 score of total calories across 6 rounds, 1 score of total burpees, and 1 score of total jump ropes. The workout itself is 6 rounds
*If this seems confusing and doesn’t make sense don’t stress, just know this is a 6 round workout.
*Add up and enter total calories rowed, total burpees, and total double unders performed in to wodify for your score today.
Scaled Version
Metcon (3 Rounds for reps)
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 single-unders
– Rest 1:00
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
Set 1:
:30 Rowing
:30 Single Unders
5 Sumo Inch Worms
5 Yoga Push-ups
Set 2:
:30 Rowing
:30 Fast Single Unders
5 No Push-up Burpees
5 Hand Release Push-ups
Set 3:
:30 Rowing
:30 Double Unders or Attempts
5 Push-ups
5 Burpees
SPECIFIC WARM-UP
3 Sets
:20 Rowing
:10 Rest
:20 Burpees
:10 Rest
:20 Double Unders or Attempts
:10 Rest
Cool Down
Warm-up (No Measure)
Accumulate:
1:00 foam-rolling upper and lower back
1:00 lacrosse ball roll each foot